The first trimester of pregnancy is the time of creation, when a new life begins to grow inside us.
It often happens that we only find out after a few weeks and, even though there are no visible signs yet, great changes are taking place inside the mother-to-be.
These changes can cause nausea and tiredness, until the body has adapted to its new state.
A constant feeling of sleepiness will accompany us through the first twelve weeks of pregnancy, because our body is drawing on all its strength to create our baby.
During this period we can begin to become aware of our new condition.
From the moment of conception the new life connects to us and experiences everything we experience. It is nourished by our food, our emotions, our thoughts, our feelings.
For this reason we should try to be calm, serene, and joyful.
We need to take time to rest, listen to ourselves, and connect with our baby.
Yoga can help us above all through abdominal breathing. Being aware of the air entering and leaving the body, following its path from the belly, is an excellent support for feeling calm.
We are breathing for ourselves and for our baby, and learning to breathe fully and in a relaxed way will increase the oxygen level for both.
Good breathing will massage the internal organs and stimulate circulation and digestion.
In the first trimester it is very important to pay attention to posture. Head and neck are upright and balanced between the shoulders, and the spine and pelvis should be well aligned. The abdominal and pelvic muscles need to be strong to support the baby's growth.
The chest should be kept open so that the breathing muscles can work at their best. In these months, standing asanas are particularly recommended to strengthen the legs and improve blood circulation.
Forcing or creating tension on the abdomen, as well as inverted postures, is always discouraged.
We can spend time in nature, connecting with the earth element that links us to creation.
This means, for example, walking barefoot on a lawn, feeling the contact of the foot with every step. We can also lie down and imagine the body receiving great support from the earth, an element that gives stability and security.
If you can't get out into nature, these simple awareness exercises can be done at home, carving out a moment just for yourself.
Another great help can come from sounds. Using the voice to repeat the vowels, for example, in the sequence I, E, A, O, U, is an excellent way to reach and massage every part of the body. For this exercise you need a comfortable position, standing or seated. Breathe in through the nose and then begin to make the sound I until the out-breath is complete. Then again, three or four times.
Then move on to the sound E, again for three or four breaths, and continue with the following ones. At the end, for a few minutes, stay and listen to the vibration the sounds have left in your body.
Our journey towards birth has only just begun: let's try to make it wonderful in every moment.
In the video section of my website (https://yogacristallo.it/video) you can find some simple exercises that can be done during pregnancy, starting from the first trimester.
L. Bugatti, EFOA Yoga teacher, specialist in maternity and children's yoga (www.yogacristallo.it)